Thursday: REST
Wednesday: 160/48/10
Warmup B (weather high 40’s)
2x40; 4bounds; 4lunge jumps; 4str leg bounds
40; plyos; 40
MT: x5 (ohb, blf) (no throws - shoulder)
Cooldown: 3x100 (barefoot)
Felt better today!!! I needed this session - was great for my mental!!!
Friday: Low 40’s coldest speed session tonight!!!
Friday: 270/9
Warmup S (weather mid 40’s)
(30fly; efe; 30fly)(30fly; fef 30fly; 30fly) 15m accel zone/20-20-20
Cooldown: 3x100 (barefoot)
Snatch deadlifts/depth jump x3 3x3 295 315 335
Db rev lunge 2x5 60
Glute drive 2x10 405
Db support row 3x12
Cooldown: Jump rope 200 (barefoot)
The session today was mostly high end acceleration work. The weights were crazy easy - not trying to push them much the first week back. The goal next week is to hit 385x2 on the squat and 355x2 on the snatch deads. Time to ice my shoulder and watch some NBA.
Saturday:
Mobility A/C x10
GS: Willie 8x
GS: Spencer 12x
Recovery…
Week 2:
Monday: 260/680/9/54/10
Warmup S (Weather Low 50’s)
Short speed endurance: 2x60; 2x70 r4-5 timed
Cooldown: 3x100 (barefoot)
Power clean 4x2x85%
Back squat/rock jump x3 3x2 345 365 385
Hypers 2x6
Db support row 3x10
Cooldown: Jump rope 200 (barefoot)
Decent session today on the track, my time through 30 was slightly faster than last week (4.10) but still off from before taking two weeks off. I’m probably another week or two off from regaining fitness. Hopefully over the next week or two my shoulder will be fully healthy because it threw me off today on those first two reps by not being able to generate a lot of force and balance with the left arm. The weights were a different story - the cleans still cause a little pain in the rack position but the squat felt super easy. I could have easily gone 405 for a double. The plan was to slowly introduce heavy weights back into the program - next week I will work up to a heavy single 425-435.
Postworkout weight: 172lbs
“Whatever you are, be a good one.” ― Abraham Lincoln
I admire your dedication to logging and sharing what you are choosing to do for training.
I want to remind those reading your diary that coaching yourself at all levels has varied ongoing challanges.
Joining a group at the masters level is a good idea for several reasons yet it won’t solve some of the challanges one faces in any sport without knowledgable coaching to watch what is going on in real time.
Coaching all sports has been a mish mash of certifications and while the internet has and will continue to play an excellent role in raising the bar of info for all, reading books and studying video and seminars from the highest level results will always play a key role in the education process
The history of this site was to inform, educate and guide speed interested coaches, athletes and parents in how Master Coach Charlie Francis addressed planning, periodization and the art and science of speed training.
A dilemia facing coaches and athletes in 2021 is the bombardment of volumes of information from sources that are backed by advertising. I am not against advertising yet a baseline of information is often needed to quality information and to take full advantage of how to apply that content.
We have been online for over 20 years without once cent of sponsorship. If and when I choose to align www.charliefrancis.com with advertising I will do so with care and transparency of intent.
Tuesday:
Mobility A/C x10
Upward leg raise 2x12
Russian lean 2x3
Stand hip flex 2x8/3s hold at top
Hip flexion 2x15
GS: Shola 30/30
Recovery!!!
Wednesday: 160/36
Warmup B (weather high 50’s)
2x40; 3bounds; 3lunge jumps; 3str leg bounds
40; plyos; 40 timed (fastest 408)
MT: x5 (ohb, blf) (no throws shoulder)
Cooldown: 6x50 (barefoot)
I was schedule to do 4x40 but I decided to do a little extra work and finish with 7x40. The fastest run through 30m was 4.08 from a 3pt stance using a touchpad. Since coming back from the 2 week vacation I have gone from 414 (last mon) > 4.10 (this mon) > 4.08 (this wed) with my timed runs. The shoulder felt a little better today - less pain and better ROM. I’m still about 1-2 weeks away from being 100% healthy and regaining pre vacation fitness.
Thank you!!!
I been playing with different meet templates and deload weeks leading into the meet. Since I lost so much fitness with the 2-week vacation and with this block being short I was thinking about doing more work in the deload week. I decided to keep with the original deload template because I want to make sure I eliminate any fatigue and stick with what been working over the past year. The meet template - I don’t have any good data on this part because every meet I have done recently has been under high fatigue levels. It’s a learning process - I call it learning the “new me”. I’m leaning towards this:
Tue: Speed/wts
Wed: Recovery - incline treadmill walk/mb circuits
Thur: Rest/EMS pulse mode
Fri: Neural session: 2x20 blocks + ohb x5
What device are you using for EMS?
A old system I bought over 15yrs ago (ems 7500). Still good for recovery/rehab work but that’s about it.
Blend - High end accel/Low end max velocity session:
Friday: 260/9
Warmup S (weather low 60s)
2(35fly; fef; 35fly) 15m accel zone/20-20-20
Block work (tech) 10mins -
Cooldown: 3x100 (barefoot)
Snatch deadlifts/depth jump x3 3x2 335 365 365
Db rev lunge 2x5 75
Glute drive 2x10 455/405
Db support row 3x10 50
Cooldown: Jump rope 200 (barefoot)
A solid session - went much better than what I thought because the warmup sprints felt rough. I used the start gun app for the first time and overall, I was happy with the first block session. The block session was easy and low stress - mainly getting comfortable with the positions and playing around with the app. Went slightly heavier on the deads (335 345 355) because I couldn’t find any small plates. I was supposed to do 455 for 2x10 on the glute drive but after the first set decided to bump the load down because my glutes were on fire and the motivation to push wasn’t there. Saturday will be circuits and Sunday a much-needed rest day!!!
Saturday:
Mobility A/C x10
GS: Willie 8x
GS: Spencer 12x
Recovery…
Shoulder was bugging this weekend. This is a huge week of training - final loading week and I want it to be tough!!! Suppose to be high 40’s tonight but I’m looking to get better!!!
Week 3:
Monday: 280/720/9/54/10
Warmup S (weather 42)
Short speed endurance: 4x70 r4-5 timed (fastest 416)
Cooldown: 3x100 (barefoot)
Power clean 5x1x90+ 295
Back squat/rock jump x3 3x1 425
Hypers 2x6 50
Db support row 3x8 55
Cooldown: Pogo series (barefoot)
4.16 through 30m from a 3pt stance using a touchpad in 42-degree weather is a solid effort by me. I would say it’s improvement from last week!!! The weights were solid - I was supposed to do 5x1 but only did 4x1 working up to 295 on the cleans because my shoulder couldn’t take anymore. The squats were ok, but my legs were tired and only went up to 425 before calling it quits. No lifts to failure!!! I’m slowly regaining fitness from the 2 week vacation.
Bodyweight: 172lbs
“You can’t let your failures define you. You have to let your failures teach you.” – Barack Obama
Return from a 2 week vacation: 30m progression over the past several weeks:
Week 1:
Mid 50’s: 4.14 with one arm
Week 2:
Day 1: Low 50’s 4.10
Day 2: High 50’s 4.08
Week 3:
Day 1: Low 40’s 4.16
Day 2: weather may be nice on Wednesday!!!
4 weeks ago:
High 60’s 4.03
Shoulder is sore this morning - going to ice several times throughout the day and cont. to hammer my rehab exercises. If the weather is nice tomorrow night I’m going to get juiced up and try to lay something down nice.
Recovery work later today. Accel complex on Wednesday. The goal is to shoot for an easy 425-435 on the snatch deads Thursday night. This strength block always come through when needed - ill repeat it once more before getting into the meat of my indoor season.
I’m willing compete with this shoulder injury to a certain degree. If it feels like it did on Sat-Sun-Wed, I’m not willing. I found by take a couple NASAID and applying heating cream before my session helps a bit.
Tuesday:
Mobility A/C x10
Upward leg raise 2x12
Russian lean 2x3
Stand hip flex 2x8/3s hold at top
Hip flexion 2x15
GS: Shola 30/30
Recovery…
Wednesday: 160/36
Warmup B (weather low 60s)
2x40; 3bounds; 3lunge jumps; 3str leg bounds
40; plyos; 40 timed
MT: x5 (ohb, blf) no throws shoulder
Cooldown: 6x50 (barefoot)
My legs felt good overall, but I didn’t have that extra gear today. I ended up doing 9x40’s my first 6 was in the same ballpark time wise and the fastest (4.06) came on rep 7. My fastest reps were 7-9. Considering this is the final loading week and Monday work load I would say the effort today was solid. I would have loved to go faster but it wasn’t in the cards - the cards don’t always align outside of the summer months when you have more opportunities of having great weather. One thing I have notice when going MWF evenings - my Monday session is always my best session and I usually decline after that… When going Sunday mornings and Tue/Thur evenings - Sunday mornings is my slowest session and Tue/Thur are my best sessions. Going back and looking at earlier notes from block 4 was the last I performed this strength blocks and notes, and times were very similar to now. I ended running a PR in the deload week. Long story short - I’m trending in the right direction of hitting my goal opener. Trust the process!!!
This is what we got over these next 3 sessions.
Fri: Blend work – high end accel/low end max velocity
Sat: Recovery work
Tue: Deload: Double day – AM/Speed 6x60 PM/Wts
Follow by 6 days off
Goals heading into the opener: I prefer to set small achievable goals early in the year. You always want to leave meets/practices feeling successful. For example, if you are training squats and the goal was to hit 315 for that day – 315 flew up – stop right there – no need in keep going. Always leave on a high note. I prefer to take the same approach in an opening track meet. My goal in this opener is 7.2 – based on this prep that should be a very attainable goal and leave me feeling good going forward. I have always been a slow starter for various reasons. The year I went 10.56 my opener was 7.2 and I stayed in 7.1-7.2 range for about the first 5 weeks before dropping to 6.9s follow by blowing up my hamstring in finals. Coming off the 10.56 year I open in December with 7.02 – that time is off based on what I did months before. Last year isn’t the best example because of high fatigue leading into the meet, I open with 7.3, took a week off before going 7.08 in my return. One of the reasons I open up slow – I train along and it takes time getting use to having people around me and getting out in front.
Vibing with my lady tonight…